MOBILITY
Ankles
Hips
Thoracic
Wrists
Front rack
1 SQUAT
Back squat 1×20 at 70-75%
2 SNATCH
A) Snatch pulls 4×5
then
Snatch push press 4×5
B) Snatch drills
3 CONDITIONING
3 Rounds “Intro 1 WOD”
1min Max calorie row (must get off at the 50sec mark)
1min Max Wall balls 9/6kg
1min Max Burpees
1min rest
OPTIONAL EXTRAS
Programmed work or
4 Rounds
1min weighted plank
10 Strict toes to bar
1min rest